Almost everyone I know who suffers from either illness has — at some point or another — come up against the two greatest fighting forces it deploys against anybody seeking to bounce back and thrive: anticipation and inertia.

These powerful forces target your arsenal of depression- or bipolar-fighting strategies. But you can defend yourself and prevail. Here’s a field guide to knowing thy enemy and exploiting their weaknesses.

Anticipation hits when you are in the planning stages of your depression or bipolar battle master plan.

While you’re looking into treatment options, therapies or lifestyle changes which alter your routine, anticipation will deploy a covert team to infiltrate your mind. This task force aims – at first – to gently dissuade you from taking action, by drawing your attention to the negative aspects of what you might be getting yourself into, whether those reflect reality or not.

The more you research, discuss and think about whatever you’re looking into, the more it will seem like a huge commitment that will require a heck of a lot of energy to maintain, involve a lot of effort, cost way too much or is simply too disruptive or inconvenient. You’ll be deterred from taking action, or paralyzed by indecision.

If not, inertia may unleash a full-blown psychological warfare operation, leaving you mistakenly identifying with the illness (thinking “I am depressed”) and feeling like you’ll never get better. You’re a lost cause and you’ll always be depressed, so what’s the point in trying and spending all this time, money and effort?

If you give up at this point, then it’s mission accomplished for the anticipation forces. But reinforcements are on hand to mount a successful defense: the emotional support, compassion, inspiration and strength you can draw from your friends or loved ones, supportive medical expert, therapy group or simply by reading the stories of others who faced similar battles, and how they won.

Encouragement — and a reality check — from someone else that you can get better and that the treatment, therapy or strategy isn’t really as arduous as it seems in your mind, or seeing the advance reconnaissance reports from others who have benefited from it, may help counter an attack of anticipation and serve as the boost you need to take action.

But taking action sustainably involves making a commitment to your chosen approach and introducing some changes to your lifestyle and routine. These require discipline to stick to them and make them work so that you can reap the rewards.

You do have to be vigilant, because it’s at this point that anticipation withdraws and inertia begins a campaign of attrition to gradually wear you down.

At first, you’ll have the energy needed to commence your chosen action plan. But without ongoing encouragement and support, that energy may eventually drain, along with your motivation or belief in your chosen approach and whether it will actually help you. This is especially true if you expected — and aren’t seeing — fast and early results.

But even if you knew it would take time, the day after day, week after week commitment to your approach — the regimen of medication, travel and attendance at group or therapy sessions, or getting up earlier to exercise or eating foods you don’t find as enjoyable — can eventually sap your morale.

Eventually, you’ll feel it’s all a hard, thankless, pointless slog, to the point where you just can’t be bothered continuing with your chosen plan anymore. Once this happens, inertia reports back ‘objective complete’ to depression or bipolar HQ, and you’re right back where you started.

A strong defense to inertia is regular motivation and encouragement, and this can take many forms. You might choose to go exercising with a friend, who knocks on your door each morning so that you can’t ignore them and stay in bed. Or you may treat yourself to your favorite snack after day or week’s activity (so long as you don’t overdo it, little rewards like this are perfectly okay with a general move toward eating more healthily). Maybe you take yours or a neighbor’s dog out for a walk – it’s hard to resist their infectious energy!

Alternatively, subscribing to depression or bipolar blogs or support groups on Facebook can have your inbox, news feed or phone abuzz with motivational support, stories and quotes on a regular basis, a more subtle, but still beneficial, source of ongoing motivation.

Need a Little Boost to Help with Your Depression?

I want to take you to boot camp, break down your old, negative mood and work with you to build up an improved, fighting fit and thriving mood, using a technique that three in four people who act on it find beneficial for them.

It’s the 30 Day Mood Boost Challenge.

Sign up and you’ll receive daily e-mails straight to your inbox, with a small thing you can do each day, an encouraging story and why and how this will help improve your mood. Over time, these build into a new routine and sustainable lifestyle changes that boost your mood, well-being, relationships with others and, most important, yourself.

You will see depression or bipolar in a different light, have more energy and relate to the illness differently, making it easier to take action to recover from and manage an episode of depression and live a thriving life.

It’s up to you to act each day, but so far, 75 percent of more than 600 people who took the challenge and acted (I only launched it a few weeks ago) found the 30 Day Mood Boost Challenge improved their mood.

It’s free and provides covering fire against anticipation and inertia while you build up your forces to follow your chosen treatment plan. I hope you find it helpful! Click here to sign up today.

]]>http://psychcentral.com/blog/archives/2014/03/20/why-your-depression-treatment-efforts-arent-working/feed/3How to Get a Good Night’s Sleep — Even When You’re Depressedhttp://psychcentral.com/blog/archives/2014/02/12/how-to-get-a-good-nights-sleep-even-when-youre-depressed/
http://psychcentral.com/blog/archives/2014/02/12/how-to-get-a-good-nights-sleep-even-when-youre-depressed/#commentsWed, 12 Feb 2014 23:18:36 +0000http://psychcentral.com/blog/?p=54981People suffering from depression and bipolar are usually significantly affected by disrupted sleep patterns.

I remember all too well the frustration. Sometimes you spend hours in bed, unable to get out, yet you just can’t sleep. Other times you end up sleeping, but wake up at 4 a.m., your mind racing with all sorts of negative thoughts.

It’s not just me. Patrick Kennedy and Tricia Goddard, who I interviewed in Back From The Brink, rated getting the right amount of sleep as very important.

Depression both causes and is compounded by sleep disruption. The low energy caused by sleep deprivation also affects your ability to treat depression. How on earth can you make and attend appointments with experts, exercise or eat properly when you are perpetually exhausted?

And socializing? Don’t even go there — the last thing you want to do when tired is talk to people.

But what if you could take control of the situation, finally get a good night’s sleep and enjoy the benefits of restorative sleep and higher energy levels?

With a little bit of willpower and a change in routine, you can do this.

Sleep is important. In fact, respondents to my survey of over 4,000 people rated getting a good night sleep number 10 (out of 60) in importance for overcoming depression and bipolar.

So where do you start in finally getting a good night’s sleep?

Sleep Hygiene

In the same way that you maintain personal hygiene through washing your body and oral hygiene by brushing your teeth and flossing, sleep hygiene is a set of practices to follow as a routine, which will yield a good night’s sleep.

As a general point, this is a good idea even for those not suffering from depression, as there are many health benefits to a full night’s sleep.

There’s a huge list of practices which can form part of sleep hygiene, but it’s down to you as to which ones will work best for you. As a general rule of thumb, though, the aim is to create a routine which you can follow and an environment conducive to restful sleep.

I’m going to emphasize a couple here, but the one I recommend most is the one that is hardest to do:

Use your bed only for sleep.

You will find it harder to sleep if you stay in your bed all day, unable to move or act. I know I did.

This is because you end up associating your bed with a general state of inertia, rather than the place in which sleep occurs.

So even if you transfer to a sofa or somewhere else horizontal to lie all day, this is a very important step to take.

Don’t Force Yourself to Sleep

You can’t will yourself to sleep. And getting frustrated at your inability to sleep doesn’t help either. Nor does glancing at the clock every few minutes. Try some meditation exercises in bed, such as paying attention to your breath, which will help clear your mind a little and take attention away from the thoughts racing around in your head.

Have a Bedtime Routine

A bedtime routine, regularly followed, signals to your body that it’s time to start winding down, which helps encourage sleep. Things like avoiding upbeat music and stimulants like cigarettes, alcohol and caffeinated drinks and trying a little bit of meditation or yoga, putting on some relaxing music or some lavender essential oil or pillow spray can all help prepare you for sleep.

Maintain the Proper Atmosphere

If your bedroom isn’t a good sleep environment, you’ll find it difficult to relax. A bedroom which is dark, quiet and cool (but not cold) is crucial. Too light and you’ll struggle to sleep. Too noisy and you may be awakened by sounds during the night. If it’s the wrong temperature, you’ll be tossing and turning and kicking off the covers during the night.

Consider having a fan in the room. As well as helping to regulate the temperature, the ‘white noise’ of the fan’s engine can be a helpful noise to tune in to and help encourage sleep.

Sleep Better, Feel Better, Beat Depression

Once your sleep hygiene improves, you will feel more refreshed and energized and really feel the benefits of a good night’s sleep – and wonder why you didn’t initiate good sleep hygiene earlier!

Then you can start making real progress in boosting your mood. Not only will you have the energy and motivation to take action, you’ll also have the practice and experience of making changes to your lifestyle and routine, so you know that you can do it and it is beneficial.

To help you on your way to a better mood, I have created a free 30 Day Mood Boost Challenge. You’ll receive proven daily advice via email to take action which will start you on the path to feeling yourself again. The emphasis is on practicality, so each day you can do something small yet important to help improve your mood. Getting a good night’s sleep will really help you make the most of these opportunities to move toward feeling better for longer.

]]>http://psychcentral.com/blog/archives/2014/02/12/how-to-get-a-good-nights-sleep-even-when-youre-depressed/feed/8Antidepressants: Is That All You’ve Got?http://psychcentral.com/blog/archives/2014/01/29/antidepressants-is-that-all-youve-got/
http://psychcentral.com/blog/archives/2014/01/29/antidepressants-is-that-all-youve-got/#commentsWed, 29 Jan 2014 11:36:35 +0000http://psychcentral.com/blog/?p=54279Antidepressants do have their place in treating depression.

But new evidence indicates a worrying trend: Antidepressants — which impact your brain chemistry — are increasingly a first resort and being prescribed at an ever-increasing rate.

The revelations come in the recently published OECD publication ‘Health at a Glance’ and show that the consumption of antidepressants has increased significantly in most countries surveyed since 2000. In 2008 in Iceland, for example, almost 30 percent of women aged 65 and over had an antidepressant prescription.

The report points out that one explanation includes the extension of indicators of some antidepressants to milder forms of depression, generalized anxiety disorders or social phobia.

Further, prescriptions for antidepressants have jumped 20 percent in five years in Spain and Portugal, which have been badly affected by the global economic crisis, another possible explanation for the increase.

However, separate research indicates that global rates of depression have not increased in step, although depression is being diagnosed more in certain countries.

It appears that antidepressants are being prescribed more frequently, but for milder conditions which didn’t previously extend to warranting antidepressant treatments. Is this really appropriate when antidepressants can have a powerful effect on the body chemistry?

If antidepressants always worked all the time, with no side effects, this wouldn’t be a problem. But antidepressants don’t work all the time and do carry the risk of side effects — in fact, they can even make some people suicidal. Anti-depressants are not a magic pill. They form part of, but are not in their entirety, a depression treatment plan.

Alastair Campbell, for example, has tried several antidepressants over the years and is slowly tapering off them. But he uses other strategies for managing his mood, such as exercise.

As I point out in Back From The Brink, depression funding and research is often focused on investment-returning efforts, i.e., pharmaceuticals. Slowly but surely, research into the efficacy of other strategies and therapies is gaining pace, but for many doctors — and indeed uninformed patients — antidepressants are often the first thing tried.

What are the benefits of a holistic approach to treating depression?

A holistic approach to treating depression incorporates lifestyle changes as part of a treatment plan that incorporates, but neither excludes nor overly relies on medication.

A holistic treatment plan can be low-cost (often free). It can be extended and incorporated into a healthier, more positive and fulfilling lifestyle to help thrive, not just beat the immediate episode of depression and survive.

Everyone I interview in Back From The Brink uses and benefits from a holistic treatment plan. Whether it’s Greg Montgomery’s integration of mindfulness and gratitude practice into his daily life, Tricia’s fanatical devotion to exercise or Bob Boorstin’s self-monitoring and changing his relationship with the illness, they don’t simply pop a pill and pin their hopes of getting through on a little capsule alone.

How do you get started in treating depression holistically?

The first step is to assess your mood There’s no point taking antidepressants if, in my opinion, you’re a 4 or above on the scale!

Once you’ve worked out your mood, you can take informed action and put together a holistic treatment plan, using the book, the strategies contained within and the stories for inspiration and encouragement.

To help you do this, I’ve created a free 30 Day Mood Boost Program on our website. Based on interviewing over 4,000 people who have learned to beat or manage their depression or bipolar, the free Challenge provides you a series of daily e-mails which help you build and maintain your resilience and a positive mood.

You won’t bring about lasting and positive change to your mood overnight. Instead, each e-mail in the Challenge focuses on one small, manageable, and measurable thing you can do each day to feel better. The e-mails contain practical tips, real-life examples, and optimistic encouragement to inspire you to take realistic action.

Structured and logical, the 30 Day Mood Boost Challenge builds on each day’s progress and gradually introduces positive improvements you can make in all areas of your life, from working out your current mood, getting expert help, changing your diet and physical activity, to improving your support from family and friends.

I hope you find them useful, and if you’re interested you can sign up at the website today.

Many people think exercise involves grueling workouts or exhausting runs.

Sure, for Alasdair Campbell and Tricia Goddard — interviewed in my book, Back From The Brink — cross-country runs and marathons are an important part of their wellness plan and help ward off depression or manage it better if and when it strikes.

But that doesn’t mean the benefits of exercise for beating or preventing depression require you to sign up for the next Ironman competition. After all, mustering up the energy to even get out of bed during our worst moments can be a real struggle.

You’re not alone. Nearly everyone I have spoken to has experienced supreme difficulty exercising while depressed — although not one of these people ever reported feeling worse after a walk.

Exercise need not be intensive or exhausting. A study by Dr. Andrea Dunn found that patients who did the equivalent of 35 minutes’ walking, six days per week, experienced a reduction in their level of depression by 47 percent. This study, conducted at the Cooper Research Institute in Dallas, Texas, shows that as little as three hours of regular exercise a week reduces the symptoms of mild to moderate depression as effectively as Prozac and other antidepressants.

In addition, the proven benefits of exercise in treating or preventing depression extend to even moderate physical activity, such as gardening.

Aerobic exercise, in particular, improves blood flow and oxygen to the brain. It has the added benefit of releasing endorphins (natural feel-good chemicals) into the body.

Moderate physical activity produces risk-free benefits for people with depression. Unlike medication, there are no detrimental side-effects.

3 Forms of Exercise That Aren’t Really Exercise

1. Meet with a friend for a walk.

Socializing can be exhausting even when we’re not depressed. But contact with a friend can be a great source of emotional support and compassion. Meeting a friend for a walk – with or without a dog – can be a great way of combining casual social interaction with moderate physical activity.

If your friend doesn’t know you’re depressed, that’s OK. You’re not obligated to tell them. If they do, that’s OK too. Plus, being out walking can take the edge off any feelings of awkwardness or nervous anxiety, whether talking about depression or any other subject. You’re not exclusively focused on the conversation and person you’re with.

Quick tip: If in the past you’ve tended to make plans, then felt too depressed to go ahead with them, see if your friend can come to your place to meet you. Unless you’re having a particularly bad day, knowing your friend is outside – and a polite but persistent knock on the door – may give you the extra kick to get you out and about.

2. Do some gardening or cleaning.

Interestingly, the longitudinal review of over 26 years of research specifically included gardening as part of the daily moderate physical activity which can have a profound impact on treating and preventing depression.

Have a garden? Get out there and plant some seeds, mow the lawn or get some pruning done. You don’t need to blitz the entire front or back yard in one go, but this activity has the added advantage of being able to see the results of your efforts, which can be a great motivator.

Live in an apartment? Give it a little bit of a spruce. Clean a cupboard, the fridge or your bedroom. It’s all activity, particularly any scrubbing or washing.

3. Take a pet for a walk.

I received so many positive stories from those with depression who were helped by having a furry friend that I wrote an article about it.

Dogs in particular have a lot of rather infectious energy and need to walk (or run) it off every day. So why not combine the energy and love of a four-legged companion with the relatively moderate effort involved in walking and take a stroll in the park?

Don’t have a dog? Offer to walk a friend or neighbor’s. That way you do your friend a favor and enjoy the benefits of dog-walking as part of your depression treatment strategy without having to worry about the responsibility of looking after the dog when the walk is over.

Anything particularly strenuous in any of that? Didn’t think so, but it still counts as moderate physical activity and can help you feel better and beat or prevent depression if done for 30 minutes each day.

Now, in my previous article on how to exercise when depressed, I emphasized the importance of whisker goals as a way to build up your level of physical activity by starting off in small, manageable chunks.

Even the above suggestions for moderate exercise can be started off in small manageable chunks for just a few minutes each. Don’t try and do too much too quickly, else the anticipation of future exercise which again takes up lots of time and energy may be enough to put you off any more attempts.

Interestingly, the study by Andrea Dunn helps here: it showed that three periods of 10 minutes’ exercise per day can have a similar effect to a single 30-minute block.

So, when you feel ready, consider two or three whisker goals of 10 minutes’ period of exercise each day.

More Tips to Keep You Motivated to Exercise

Incorporate exercise as part of a holistic depression treatment plan. Back From The Brink will explain more about this and show you how to do so quickly and easily. You may wish to enroll in our free 30 day Mood Boost Challenge.

You may want to consider introducing rituals. The more you do something, the more familiar and ‘normal’ it becomes. So by building a routine to follow before, during or after exercise, it becomes easier to do. For example, you could buy a pedometer to measure steps each day (they’re cheap), lay exercise clothes out before going to bed and so on.

When you’re out and about, focus on the present moment and observe plants, animals, flowers and smells. Consider keeping a journal where you or your friend or loved one writes down the highlights. Take photos with a phone and share them on social media – you may find sharing with others to help you too.

Finally, being in the present moment can help you cultivate gratitude and focus on the good things and people you have in your life – something that’s liable to be forgotten amid the heavy fog of negative thoughts that loop in our mind during a period of depression.

For Greg Montgomery, for example, gratitude is a very important part of his efforts to beat and manage depression. In my case, I’m really lucky to live close to the bush. When things get tough for me I find it very helpful to go bushwalking; I never cease to have my breath taken away by the majestic beauty of this incredible part of Australia. Often, gratitude involuntarily arises simply by being amid this natural beauty. For just a few moments I’m distracted from my negative thought cycle, or what’s going on in my head is put into perspective.

Which activities do you do to ensure you get moving each day? I’d love to hear from you, as would many others! Please share in the comments box, on social media, or drop me an e-mail: support at graemecowan.com.au

Graeme Cowan’s book Back From The Brink, brings you true stories from well-known and everyday people, and practical help for overcoming depression and bipolar disorder. Touching, moving and often surprising, the stories in Back From The Brink are living proof that you too can overcome depression, using the tools and resources provided in the book.

]]>http://psychcentral.com/blog/archives/2014/01/15/3-ways-to-beat-depression-through-exercise/feed/8Why Your Diet Can Make or Break Depression Recoveryhttp://psychcentral.com/blog/archives/2014/01/08/why-your-diet-can-make-or-break-depression-recovery/
http://psychcentral.com/blog/archives/2014/01/08/why-your-diet-can-make-or-break-depression-recovery/#commentsWed, 08 Jan 2014 17:43:13 +0000http://psychcentral.com/blog/?p=53889You are what you eat. Almost.

While depression isn’t a labelled ingredient found in foods, depression impacts on your diet, which impacts on depression, in a vicious cycle. This is because depression leads to poor motivation and low energy which can fuel and exacerbate the effects of poor eating habits.

Poor eating habits lead to weight gain, poor body function, low energy and can enhance the effects of depression. Poor diet can also make you susceptible to depression — making you at risk of a relapse if you have a poor diet after recovering.

Former US Representative Patrick Kennedy — of the Kennedy dynasty — knows all too well the importance of eating right.

With a sad family history of mental illness and a pressured political career, Patrick is keen to help maintain good brain chemistry, which is affected by diet. So he’s trying to eat lots of fruit and protein and cut down on refined sugar and caffeine.

By Patrick’s own admission, he hasn’t had full success yet, but as he says: “My goal is progress, not perfection.”

A good diet can help you gain more energy, improve your mood and maintain your weight and put you in a position to build on this foundation to take action on the other strategies to help you combat depression, including exercise.

What should you eat, how and why?

A couple of words of caution: I’m not a dietician or nutritionist. Do consult with your doctor or dietician before making any significant changes to your diet, and any diet must be balanced.

Cut out processed foods

In ‘Back From The Brink’ I cite a fascinating study by Felice Jacka of Australia’s Deakin University in Melbourne, in which they found that a healthy diet – one high in fruit and vegetables and low in processed foods – predicted better mental health at follow-up. Even the American Journal of Psychiatry, in an editorial in its March 2010 issue, states that:

It is both compelling and daunting to consider that dietary intervention at an individual or population level could reduce rates of psychiatric disorders “It is both compelling and dauntingto consider that dietary intervention at an individual or populationlevel could reduce rates of psychiatric disorders

Reduce alcohol

It’s a central nervous system depressant and when you are depressed, any perceived benefits are at best short-lived and at worst eclipsed by the psychological and physiological harm it can cause if you regularly drink excessively. Better to deal with depression without the aid of the bottle.

Serotonin and vitamin B6

According to a recently-published study in the February 2013 edition of the Neurochem International Journal, titled ‘Effect of diet on serotonergic neurotransmission in depression’, “The neurotransmitter,serotonin (5-HT), synthesised in the brain, plays an important role in mood alleviation, satiety, and sleep regulation.” The maintenance of serotonin levels is targeted by many modern anti-depressants.

Serotonin is found naturally in many foods, but these external sources of serotonin are blocked by the blood brain barrier from accessing the central nervous system.

However, tryptophan, also naturally found in foods, can pass through the blood brain barrier and convert into serotonin with the aid of vitamin B6.

So one important element of diet to consider is foods rich in tryptophan, taken with some carbohydrates and foods rich in vitamin B6.

The role of carbohydrates

Carbohydrates trigger insulin response, which enhances the availability of tryptophan in the central nervous system and so help release serotonin into your body. Increased serotonin makes us feel good, hence the craving for carbohydrate-rich diets.

However, whilst carbohydrate stimulate a quick release of serotonin, they do not assist the ongoing production of serotonin, so should not be an extensive part of your diet. But taking a small amount of carbohydrates with tryptophan-rich foods can help convert the tryptophan into serotonin. So consider a small helping of brown rice, nuts or legumes with your meal.

Serotonin-rich foods

An increase in fruit in your diet is always a good thing regardless of whether you have depression or not! Fruits such as kiwi fruit, plantains, bananas, sour cherries, pineapples, tomatoes and plums contain serotonin. Walnuts are reported to contain the highest amount of serotonin.

Tryptophan-rich foods

Tryptophan can be found in proteins, found in foods such as turkey, fish, chicken, cottage cheese, nuts, cheese, eggs, and beans. Flaxseed oil also contains tryptophan, as do sour cherries.

Vitamin B6-rich foods

Grains such as cereals, brown rice and breads are rich in B vitamins, as are chicken, corn, eggs, green leafs, legumes, nuts, peas and sunflower seeds.

Eat right, feel right

Knowing what to eat and why is important, but remember – you can’t ‘eat’ your way out of depression. You must combine your diet into a holistic treatment plan, which must include exercise, utilizing your support network and, where appropriate, medication.
Back From The Brink contains information on how to build a good, balanced diet to help you manage depression, reduce the risk of relapse and give you more energy to lead a thriving life.

Graeme Cowan’s book, Back From The Brink, brings you true stories from well-known and everyday people, and practical help for overcoming depression and bipolar disorder. Touching, moving and often surprising, the stories in Back From The Brink are living proof that you too can overcome depression, using the tools and resources provided in the book.

]]>http://psychcentral.com/blog/archives/2014/01/08/why-your-diet-can-make-or-break-depression-recovery/feed/4Can Any Good Come From Depression?http://psychcentral.com/blog/archives/2013/12/23/can-any-good-come-from-depression/
http://psychcentral.com/blog/archives/2013/12/23/can-any-good-come-from-depression/#commentsMon, 23 Dec 2013 11:33:16 +0000http://psychcentral.com/blog/?p=53164Focusing on the negative elements of depression is easy. They include inertia, feelings of hopelessness, worthlessness and despair; the fun being sucked out of life. And worse, when it just feels too painful to go on living.

Often — and understandably, especially in our darkest moments — depression in whatever form feels like something from which we can’t learn anything or harness the experience of for the benefit of ourselves or others.

We may become depressed because we are depressed and the world and our prospects seem bleak from where we see things. That thought process and perspective alone doesn’t help!

But if we understand depression and its effects on us, our relationship with the illness can change — not just in terms of dealing with the symptoms, treatment and management generally, but also seeing how we can use our memory and experiences of even our darkest moments for the better.

In Back From The Brink, I interviewed Jennifer Hentz Moyer and Greg Montgomery. They’re great examples of people who turned depression around and channelled their experiences into a more fulfilling and service-filled life.

Jennifer Hentz Moyer

Jennifer was initially diagnosed with postpartum psychosis. But bipolar disorder was lurking behind the scenes and escaped diagnosis. After numerous hospitalizations — including one against her will — and a variety of treatments – including electroconvulsive therapy — Jennifer finally found the medical help she needed and, thanks to a balanced lifestyle and strong faith, has had no further problems.

Despite her own battles, Jennifer become involved in Postpartum Support International and channelled her experiences to help others, including a high-profile case in the U.S. in the early 2000s. While she’s no longer involved with PSI, she continues to help people with depression.

In Jennifer’s own words: “the ability to help other people flows out of suffering. I’m a stronger person because of everything I’ve been through, and I think I’m a more complete person. I’m more understanding, and I’ve been able to help other people, which in turn has helped heal me.”

Greg Montgomery

Greg Montgomery’s career in the National Football League sputtered to a halt after injury. He also was trying different medications for bipolar disorder. For a time, things were, in Greg’s words “chaos – a year from hell.”

As part of – and indeed due to – dealing with bipolar disorder, Greg has reassessed his direction in life. A far cry from his hedonistic yet tumultuous life of drug-fueled parties and expensive shopping sprees, Greg’s life now involves mindfulness meditation, a commitment to fulfilling work that helps others and the quality of gratitude taking center stage.

Greg is more balanced and content with his life, and has learned the importance of “…look[ing] within in order to find a peace of mind and happiness. It’s always there for us if we stay present.”

It may be hard to imagine, especially if you’re in the middle of an episode, but it’s true: Depression can have a positive impact on us.

Here’s why:

Often the introspection that comes through a depressive or bipolar episode allows us to work out what is really important in our life and change our priorities accordingly.

You will have a new understanding into the way your mind, thought process and emotions work. This will help you in many situations, not just related to depression itself.

You are able to reach out to and connect with others with the illness.

This doesn’t mean wishing depression on anybody or expectantly embracing the seemingly bottomless pit of despair that seems to physically weigh on us and anchor us to our beds in some cases. Instead, this means using depression – and our own education and understanding of the illness and how it affects us – as the mold from which we sculpt a stronger character. We can enact beneficial changes in every aspect of our life so that we thrive and help others.

In many cases, this may happen after our worst moments have passed (and believe me, they will pass). But sometimes, pushing yourself for the sake of helping another, knowing that you can be of service to and benefit them, can be more effective — even if only temporarily — in combating the lethargy and apathy that may set in when it comes to taking action against depression for yourself.

Fulfilling work – particularly that which helps others — is a key element of the C.A.R.E holistic treatment plan I advocate in Back From The Brink.

BFTB helps you understand the illness, its causes, a holistic approach to recovery and practical steps, all of which make you informed, prepared and able to take action.

The steps to recovery involve both small and large changes to your life, all of which are positive. You also will have heightened empathy with others who have or are susceptible to depression. You will be able to see the ‘warning signs’ of depression in a ‘trigger event’ (regardless of whether you have control over that event).

Graeme Cowan’s book, Back From The Brink, brings you true stories from well-known and everyday people, and practical help for overcoming depression and bipolar disorder. Touching, moving and often surprising, the stories in Back From The Brink are living proof that you too can overcome depression, using the tools and resources provided in the book.

]]>http://psychcentral.com/blog/archives/2013/12/23/can-any-good-come-from-depression/feed/34 Ways To Reach Out When Depressedhttp://psychcentral.com/blog/archives/2013/12/12/4-ways-to-reach-out-when-depressed/
http://psychcentral.com/blog/archives/2013/12/12/4-ways-to-reach-out-when-depressed/#commentsThu, 12 Dec 2013 23:27:18 +0000http://psychcentral.com/blog/?p=52878Many people feel that depression is ‘their’ illness — they are the only ones suffering in this way — and that they either can’t talk to others or ask for help, or don’t want to.

This was certainly the case for Lora Innman, a long-term depression sufferer and now a mental health advocate interviewed in ‘Back From The Brink’. When she tried to find somebody to talk to about the depression she was suffering, she found that people backed off and were unwilling or unable to hear about it.

Combine this with several failed marriages, moving around the U.S. and trying to raise her son on her own, and the sense of isolation was compounded all the more intensively.

Like Lora, you may find that trying to deal with depression alone makes real progress extraordinarily difficult. There is real or perceived stigma to contend with. There also is the isolation resulting from a reduced desire to socialize and practical difficulty in doing so. Sure, we may ‘get by’ if we wear a mask when socializing, but then talking to people simply becomes exhausting and we tire very quickly and dread the next encounter. That’s not sustainable.

The end result? You feel more alone and isolated than ever before. The depression is all the more overwhelming. You lack the contact and context that gives perspective, reinforcing your feelings. It creates a negative feedback loop and sense of being the only one unlucky enough to be stuck with these symptoms.

You’re Not Alone, No Matter How Much You Think You Are

What if I helped you look at things differently by telling and showing you that, in reality, you’re not alone? There are ways you can directly and indirectly call on others to help you. Whether through conversation, a support network or the example of others, you can build your resilience and ability and this aids and speeds up recovery.

Taking the first step — admitting you’re struggling to cope and need help — is the first, most difficult step in taking action and getting the support and resources you need. But once you get past this barrier, you’ll be glad you did.

Here’s four starting points:

1. Talk to those around you

You don’t have to formally inform someone that you feel like you have clinical depression.

Indeed, such an approach may have the feared effect of deterring someone from talking further with you. However much they may want to help (and let’s face it – friends and family members in this situation want to help), when you start using formal terminology they may feel unqualified to assist or unwilling to shoulder a burden they don’t know much about.

Instead, you can simply say that things have been a bit tough for you lately and that you’re struggling to cope. Ask if they can listen to you without judging for a little while, and then tell them how you feel and what you’re going through. You may be surprised how supportive, empathetic or understanding your family member or friend may be.

Even the process of hearing yourself verbalize your inner turmoil can itself help with taking action and getting help — it’s out in the open now and can more easily be addressed.

2. Join support groups

There is nothing like being able to talk with people who really understand what you are going through — fellow travelers — those who also live with depression or bipolar. There are specialized depression or bipolar groups, and those that support all mental health challenges. Three good questions to consider when choosing a group are:

Is the group leader empathetic and caring and able to facilitate a supportive environment?

Does the group run meetings in a way that suits your style and follow good mental health principles?

Is the group committed to encouraging people to not only discuss their problems, but also to take action?

3. Call a support line or reach out online

These provide total anonymity and support from either trained counselors or people who have been through depression and survived.

Most countries have a free dedicated helpline which you can call to talk to a trained counselor, such as Lifeline in Australia (13 11 14), the Suicide Prevention Lifeline in the U.S. (800-273-TALK), or the worldwide network BeFrienders (http://www.befrienders.org/need-to-talk).

Alternatively, if you prefer to put your thoughts into words, consider an online depression forum, where you may register and post anonymously and receive public and private replies from others who are or have suffered depression and can offer mutual support and advice.

Reading the documented struggles of others from all walks of life when it comes to depression can help provide you with a sense of both perspective and scale. Not only are you not alone — many more people are afflicted than you may have initially thought.

There are plenty of stories available online. My book ‘Back From The Brink’ contains stories of people from different backgrounds, how depression or bipolar affected them, and what they did to manage the illness. You may also find optimism and inspiration from the way in which some of those interviewed have turned depression into a foundation for a thriving life or have — in Lora’s case — used their own experiences as the basis for advocacy to help inform and support others. ‘Back From The Brink’ also contains more information and resources to help you build more emotional support and compassion.

You’re not Alone if You Don’t Want to Be

One commenter on my recent PsychCentral article on exercise and depression analogized depression to being in an invisible prison cell, but for which you hold the keys to escape. I encourage you to take action and seek help from one of these four suggestions, and realize that things can, and will get better for you.

Graeme Cowan’s book Back From The Brink, brings you true stories from well-known and everyday people, and practical help for overcoming depression and bipolar disorder. Touching, moving and often surprising, the stories in Back From The Brinkare living proof that you too can overcome depression, using the tools and resources provided in the book.

Cowan survived the worst depression his psychiatrist had ever treated.

]]>http://psychcentral.com/blog/archives/2013/12/12/4-ways-to-reach-out-when-depressed/feed/6At Least One of These Things Most People Get Wrong About Depressionhttp://psychcentral.com/blog/archives/2013/12/05/at-least-one-of-these-things-most-people-get-wrong-about-depression/
http://psychcentral.com/blog/archives/2013/12/05/at-least-one-of-these-things-most-people-get-wrong-about-depression/#commentsFri, 06 Dec 2013 01:11:37 +0000http://psychcentral.com/blog/?p=52662Depression and bipolar are often misunderstood, sometimes even by those afflicted.

Unfortunately, misconceptions can be stumbling blocks to taking the action needed to overcome depression, which may prolong the illness and worsen its effects over time.

Goddard shares her long and difficult relationship with mental health issues, a part of her and her family’s life for many years. But by working to understand depression and how she can influence and manage her own relationship with the illness, she built up the knowledge, resources and support she needs to cope when the black dog starts to rear its ugly head.

From Goddard’s own experiences shared in ‘Back From The Brink’, here’s five things you may not know about depression and bipolar disorder.

1. Depression Doesn’t Discriminate.

Tricia’s busy TV recording schedule means she has no time for depression.

Yet she can’t schedule time to deal with an episode in the diary. Depression was a hallmark throughout hurtful relationships, a demanding yet fulfilling career and her battle against breast cancer, whether she liked it or not.

Same with you. Depression and bipolar don’t discriminate. So it’s important to understand more about our mental health in order to manage it. If we can know and recognize when things start to go wrong, we can take action quickly.

2. Depression Isn’t Stereotypical.

A popular perception of someone suffering from depression is that of a person unable to get out of bed and interact with the world, or who is slumped in a corner and incapable of activity, convinced that there is no hope for them.

But Goddard cautions against stereotypical perceptions of how depression affects people. In her case, depression didn’t always drag her down. In fact, during one episode she was busier than ever before and never stood still. By her own admission, if she stopped, things got scary.

Those feeling or noticing the onset of depression may, in fact, try to distract by desperately staying active and busy, as Goddard did. On its own, no slowdown in activity doesn’t automatically mean everything’s OK.

3. You Can Influence Your Mental Health.

In fact, Goddard goes so far as to stay that we have a lot of influence over our ‘state’ of mental health, and can improve or maintain our state through the lifestyle choices we make, such as our diet and exercise.

While depression and anxiety shouldn’t be feared, if we’re tuned in to the needs of our minds and bodies, we can lead a healthy and active lifestyle that avoids us veering towards extreme mental states. To do this is surprisingly straightforward, and Back From The Brink covers strategies and tips on beneficial lifestyle changes.

4. Relationships and Work are Crucial for Good Mental Health.

When Godard endured bad marriages and family tragedies, she was much more susceptible to depression. But with a loving husband, fulfilling work and a passion for ‘active parenting,’ Goddard stays grounded and has the love and support she needs during difficult times.

If we are surrounded by abusive partners, awkward relationships and significant anger and hostility, this immersion and constant exposure to conflict may be detrimental to our mental health and make us more susceptible to mental illnesses such as depression. At the very least, our ability to quickly find the people and support we need as we battle through depression is compromised. Likewise, a high-pressure or unfulfilling job with unsupportive colleagues and managers is not beneficial if you’re already struggling to cope.

5. There is No Single Correct Way to Treat All Types of Depression.

In Back From The Brink, you’ll learn about the importance and benefits of a ‘holistic’ treatment plan.

This doesn’t mean totally relying on a mystical-sounding New Age therapy. Instead, this very practical approach draws on physical, emotional and medical resources that lead to compassion, access to experts, revitalizing work and exercise.

Holistic treatment plans aren’t bulletproof. But they can help ensure that Goddard – and you – have the strength and resilience to better understand and manage depression and bipolar, with all bases covered for episode recovery and ongoing management.

Graeme Cowan’s book Back From The Brink brings you true stories from well-known and everyday people, and practical help for overcoming depression and bipolar disorder. Touching, moving and often surprising, the stories in Back From The Brink are living proof that you too can overcome depression, using the tools and resources provided in the book.

We may also feel alone in battling the illness and lack support or inspiration from others.

Sometimes this may cause us to give up hope and feel like there’s no end to how low we’re feeling; after all, if there’s nothing we can do and nobody we can turn to for help, there’s no point in trying to get better.

Celebrities Can’t Get Depressed, Can They?

After all, only ordinary people like you can suffer from depression. High-flying celebrities are immune, right?

Wrong.

In recent years, numerous prominent figures from politics, sports and entertainment have ‘spoken out’ about their own battles with depression, bipolar and the stigma surrounding mental illness.

In fact, the pressures and expectations of public life often make dealing with mental illness harder. Denial and the need to fulfill high-profile duties can be compounded by the fear of stigma and intense scrutiny. There may be consequences that come with admitting that something’s not right and seeking help.

We can draw plenty of reassurance and inspiration from these candid accounts of grappling with the black dog in spite of – or sometimes due to – a very public life in the limelight.

We can also learn plenty of lessons from how others have fared in coping and living with depression, bipolar or postpartum depression and apply them to our own situation.

Here’s what three prominent figures from the worlds of sports and politics — interviewed in my book Back From The Brink –can teach you about coping with depression.

Cliff Richey

A successful tennis star in the 1960s and 1970s with over 500 tournaments under his belt, Cliff Richey was the original “bad boy” of tennis, well before the likes of John McEnroe and Ilie Nastase.

But the decline of his tennis prowess precipitated a slide into depression, though he didn’t realize it at the time.

Richey now shares his story and gives presentations on how to stand up to depression. He calls depression a liar and likens the illness to a schoolyard bully, and teaches others how to stand up to it. For Richey, the gratitude offered by those who attend his presentations is very powerful and fulfilling.

Cliff Richey’s lesson: Get help as soon as you suspect something is wrong.

At the height of his career, Richey realized something was up and toyed with getting help, but didn’t go through with it. Now, he wishes he’d got help when he first had the chance. Even when housebound with depression, he self-medicated, not seeking help until 1996. In his own words:

“I needed help before I got it. I think it has to dawn on you that you do, in fact, have something wrong… I want to encourage people that there is help, that there is reason to hope, and that recovery is possible.”

Alastair Campbell

Before a high-powered role in UK politics as Tony Blair’s chief adviser and communications director, Campbell was a successful but stressed journalist. After a breakdown brought on by overworking, undersleeping and heavy drinking, he became more aware of his own vulnerability and took action to get back on track.

But despite resisting a diagnosis of depression and being in denial, Campbell thrived on a heavy yet fulfilling political role for many years. It was only after stepping back from politics that he crashed and finally got the help he needed.

Alastair Campbell’s lesson: Fulfilling work is one of the crucial foundations for staying well. Campbell now spends a lot of time campaigning to help reduce the stigma associated with mental illness:

“Of all the things I do, it’s probably the one that makes the least money, but it gives me the most satisfaction.”

While his political career divided opinion and he wasn’t always happy doing the work, Campbell was happy that he did the job itself; a driving sense of purpose was important to him.

Greg Montgomery

Greg Montgomery enjoyed a career in the National Football League. But the pressure and demands of professional sports took its toll; doctors later told him that the stress and concussions from the game may have been responsible for the onset of bipolar disorder.

For Montgomery, the highs were high — wild, drug-fueled parties and dropping $50,000 in a single shopping spree.

But the lows were equally extreme, sudden, frightening and intense. Combine bipolar, a stressful career and the effects of trying different treatments, and for a time things were, in Montgomery’s words, “chaos – a year from hell.”

Montgomery has reassessed his direction in life, found the help and support he needs and is now committed to fulfilling work that helps others.

Greg Montgomery’s lesson: Avoid self-medicating with alcohol and drugs, even if you feel like they’re helping.

“[alcohol and drugs] work until they don’t.”

Overvaluing the external things in life and finding pleasure or solace in them will not satisfy us. Instead, Montgomery has learned to “look within in order to find a peace of mind and happiness. It’s always there for us if we stay present.”

The Rules for Dealing with Depression Apply to Everyone

What works for these three men is equally valid for you too. They all go into more detail in ‘Back From The Brink’ as to the other factors which help them cope with and recover from an episode of depression or bipolar and manage the illness. They are:

Graeme Cowan’s book Back From The Brink brings you true stories from well-known and everyday people, and practical help for overcoming depression and bipolar disorder.

Touching, moving and often surprising, the stories in Back From The Brink are living proof that you too can overcome depression, using the tools and resources provided in the book.

Cowan survived the worst depression his psychiatrist had ever treated.

]]>http://psychcentral.com/blog/archives/2013/12/01/celebrity-tips-for-beating-depression/feed/1How to Exercise When Depressed — Even if You Prefer Staying in Bedhttp://psychcentral.com/blog/archives/2013/11/25/how-to-exercise-when-depressed-even-if-you-prefer-staying-in-bed/
http://psychcentral.com/blog/archives/2013/11/25/how-to-exercise-when-depressed-even-if-you-prefer-staying-in-bed/#commentsMon, 25 Nov 2013 22:46:43 +0000http://psychcentral.com/blog/?p=52132Want to treat your depression quickly, safely and for free? Exercise!

It works, has no side effects (unless you really overexert yourself) and is great for your mental and physical well-being in every respect. In fact, a recent review of over 26 years of research shows that moderate physical activity each day — even something as simple as gardening — can prevent depression in all age groups, not just treat it. So exercise as part of a depression treatment strategy really is a no-brainer!

But let’s face it, you don’t really want to exercise, do you? I know that feeling. Maybe you’re reading this article as part of a desperate effort not to do any physical activity!

It’s Not Just You

Alastair Campbell In Back From The Brink, I interviewed Alastair Campbell, who served as Chief Advisor to former UK Prime Minister Tony Blair.

Alastair’s battle with depression is well-publicized and he is a vocal critic of mental health stigma.

For Alastair, keeping fit is a crucial part of his daily regime and he acknowledges the importance of exercise to his mental well-being. When he ran the 2003 London Marathon, sponsored by then-U.S. President George W. Bush, he drew a lot of media attention.

But Alastair admits that when he’s depressed, even he finds it harder to generate the enthusiasm and energy required for exercise, despite this being such an important and enjoyable part of his life.

It’s a problem that affects many of us when suffering from depression or the lows of bipolar disorder. Even thinking of exercise is tiring. Exercise involves working up a sweat, long runs, exhaustion or hours in expensive gyms, right?

Wrong!

If you realize that exercise is not synonymous with marathons or intensive workouts, the fear and aversion subsides. Starting exercise doesn’t mean starting significant exercise and it doesn’t have to be hard work.

Whisker Goals: Breaking Things into Manageable Chunks

Whisker Goals are small, no-stress goals. You set yourself a very small, easily achievable goal and then do it, without thinking about anything larger and doing nothing more than just that whisker goal.

The main purpose of whisker goals is very simple: You set and achieve small, realistic goals and prove to yourself that you are capable. Then you slowly scale up those goals.

Imagine a thoroughly messy cupboard in your house. You’ve been meaning to clean it for ages, but the thought of tackling all that disorganization puts you off. You’ll do anything but take on this mammoth task, which could take you hours or even days.

But what if you set a whisker goal of spending just five minutes a day cleaning that cupboard? Set a timer, open the door, work on what is in front of you and — bing! — as soon as the timer goes off, close the cupboard door, no matter where you’re at.

Five minutes a day. For a week. The next week, you increase that time to 10 minutes a day. The next week, 15 minutes.

Pretty soon, without even realizing it, that mammoth task of cleaning the cupboard was completed and was nowhere near as painful as you thought it’d be. Because instead of doing it all at once, you used whisker goals to break the project into small, manageable chunks.

Walk To The Mailbox & Back

The same strategy applies to exercise — start off with tiny whisker goals and slowly work your way up from there.

After reading this article, put on your running shoes and walk to the mailbox, then back to your house. That’s your exercise for the day (and maybe the next day) done!

After that, maybe walk to the end of your block. The day after, to a shop a block or two away – make sure to reward yourself with a treat or your favorite snack!

By doing this, you build up your level of exercise and prove to yourself that you can set and achieve small and manageable goals. That can do wonders for your self-belief. As you slowly ratchet up the distance or intensity of a particular exercise, you’ll quickly feel the self-reinforcing benefits that regular exercise brings to the mind and body.

Whisker goals make exercising easy and manageable when you have depression or bipolar disorder. But you have to act on those goals, not just set them. Otherwise, the only exercise you’ll be doing is in procrastination.

]]>http://psychcentral.com/blog/archives/2013/11/25/how-to-exercise-when-depressed-even-if-you-prefer-staying-in-bed/feed/53 Reasons Why Not All Mental Health Professionals are Created Equalhttp://psychcentral.com/blog/archives/2013/11/14/3-reasons-why-not-all-mental-health-professionals-are-created-equal/
http://psychcentral.com/blog/archives/2013/11/14/3-reasons-why-not-all-mental-health-professionals-are-created-equal/#commentsThu, 14 Nov 2013 16:45:55 +0000http://psychcentral.com/blog/?p=51849The biggest regret of those who have lived through a depressive or bipolar disorder episode is that they didn’t obtain a rigorous diagnosis and treatment plan early enough.

Lora Inman is one such person, interviewed in my book Back From The Brink. A long-time depression sufferer and passionate mental health advocate, she went for decades without a proper diagnosis or treatment, which prolonged her suffering and made postpartum depression even harder to manage.

Lora’s story perfectly illustrates three very good reasons why you need a trusted mental health professional.

Not all doctors are well-versed in mental health issues

In the 1960s and 1970s, precious little information was available on depression and bipolar disorder. The Internet didn’t exist as we know it today. Lora visited medical experts in several states in America who couldn’t diagnose or help her. She was eventually diagnosed with postpartum depression by her OB/GYN.

Today, mental health issues are better understood and information is more accessible. Despite this, levels of training in mental health, particularly among primary care physicians — already under significant pressure and who have to deal with a huge range of medical conditions — can be alarmingly low.

For example, medical students in Australia training to be primary care physicians (general practitioners) receive formal lectures about depression and bipolar which account for just one percent of the content in their six years of study.

Finding the right mental health professional can and should be the first and most important step toward preparing an effective treatment plan. Your primary care physician may be, but is not necessarily always, your first point of call, but you need to assess their competence in mental health matters. This may mean the difference between being leaving the clinic with nothing more than a prescription for antidepressants — which should never be exclusively relied on for a ‘cure’ — or a referral for formal assessment and diagnosis as well as more treatment options on the table for discussion.

Some people, such as Lora, may approach other mental health professionals directly for assistance and support. In Lora’s case, she credits her psychiatrist in Chicago with saving her life.

A mental health professional can help unlock and navigate the mental health network with you

A good mental health professional is the gatekeeper to the mental health network. He or she can help you understand your illness, how it may affect you and discuss and refer you to treatment options. Crucially, the mental health professional can monitor how you are responding to treatment and modify, stop or change it as needed.

While some mental health professionals may advocate particular medical treatments or therapies over others, only you can decide, in consultation with the professional, your carer (if you have one) and your own research whether you feel a particular course of action is right for you.

If you don’t feel a medication or therapy is working, you should feel comfortable and safe enough with your mental health professional to communicate this. But if your mental health professional doesn’t discuss other treatment methods with you or seems reluctant to refer you to other professionals to try something different, this may be a warning sign that he or she may not be right for you.

Lora’s psychiatrist put her on four or five different medications, sometimes in combination, as part of her treatment plan. Before that, she had even tried electroconvulsive therapy in her quest to battle postpartum depression.

Working with a trusted mental health expert gives you the emotional support you need

Beyond medicine and therapies, Lora cites the support of her psychiatrist as a crucial component of her recovery. In fact, she says her psychiatrist saved her life. This correlates with my own research in writing my books — that emotional support from a mental health professional is often more important than whatever treatment or therapy ends up being recommended and tried!

Why was this so important? Because the psychiatrist offered Lora hope, reassurance and compassion. Most importantly, she listened.

An expert’s opinion can be highly influential and a powerful motivator. Both Lora and her psychiatrist believed she could get better.

Sure, Lora’s psychiatrist was a mental health professional and had an objective interest in Lora’s recovery. But the way she manifested that professional service was through warmth and support, listening to Lora and taking a genuine interest in supporting her management and recovery from postpartum depression.

If your mental health professional doesn’t offer you hope, says that depression or bipolar is incurable or provides a perfunctory service and medication prescription, you’re unlikely to commit yourself wholeheartedly to a treatment plan. At worst, you may be so disheartened that you may not try getting better at all. After all, you may reason, if even the experts aren’t optimistic, why should you be?

But the right mental health professional for you, rather than any mental health professional, can make the difference between an endless cycle of medications or treatments and a trusted ally with the training, reach and support needed to help you.

A good place to start for finding the right mental health professional is by asking your family doctor for a referral or, if you don’t feel comfortable speaking with them, referring to a suitable directory, such as Psych Central’s Therapist Directory or the DBSA’s Find A Pro database. For more information, including everything you need to help you locate a mental health professional, give them the information they need and decide whether they’re right for you, consult Back From The Brink.

What isn’t as widely known or discussed is how essential moderate exercise is to our mental well-being. I created an online survey which sought to find out what health strategies helped people who have experienced an episode of depression or anxiety to bounce back from setbacks. I took a holistic approach, and asked people to evaluate the effectiveness of strategies such as exercise, good rest, good nutrition, emotional support from family, friends, and support groups, fulfilling work, hobbies, charity work, as well as traditional approaches like psychological counseling and medication. In all, over 60 strategies were evaluated, and 4,080 respondents were asked to rate those they had tried. Exercise was in the top three.

We can’t control the slings and arrows that come our way on a daily basis, but we can control our daily habits. Incorporating moderate exercise into our day can inoculate us from the prolonged effects of a setback.

Why Don’t People Exercise?

People usually give two main reasons for failing to exercise:

I don’t feel like it. (This is particularly applicable to people who are discouraged or depressed.)

I don’t have the time. (Our relentless 24/7 life usually means there are a thousand things to say “yes” to. An essential element of a thriving life is saying “no” to the trivial many, so that you can say “yes” to the vital few. Exercise is definitely in the latter category.)

Principles to Make Exercise Central to Your Life

Find something you enjoy. To sustain regular exercise, it is important to do something that you find pleasant. The traffic in gyms is 30 to 50 percent higher in January than other times of the year, as people are suddenly inspired to get fit and lose weight. By March, they have returned to normal levels. It’s not wise to sign up for a gym if you hate them!

I like walking because it allows me to get out in nature, it’s free, and you can do it anyplace and anytime. Some people keep a walking journal so that they can write down the new things they see, hear, and smell each day. This keeps you present. If you prefer swimming, dancing, cycling, boot camps, or hiring a personal trainer, then do that. To experience the mood enhancement qualities of exercise it is recommended to do 30 minutes, 6 days per week. Although people with depression often don’t feel like exercising, it is important to go against that inclination.

Have modest goals. Many people believe that to get the benefits of exercise you have to spend two hours in the gym or run a marathon. As highlighted above, this is simply not true. If you have been doing no exercise, start with 15 minutes per day. If you are catatonic and spending all day in bed, just getting out to the mailbox each day is a good start that you can build on. Build activity gradually.

Introduce rituals. Changing behavior requires more than intention. To make it stick, it is essential to introduce daily rituals that prompt the behavior. For example, rituals could include:

Laying out clothes each night when you go to bed so that when you wake up you can dress without thinking and get on with your day.

As you brush your teeth each morning, put on a pedometer. When you brush at night, take it off and record the steps taken.

Set a regular time to walk with a friend or work colleagues. Consider walking meetings.

Consider using a free smartphone app like FitnessPal, which allows you to monitor your exercise and your calorie consumption.

It’s never too late to start.

]]>http://psychcentral.com/blog/archives/2012/02/24/exercise-to-improve-your-mental-health/feed/6Proven Strategies to Thrive Despite Christmashttp://psychcentral.com/blog/archives/2011/12/24/proven-strategies-to-thrive-despite-christmas/
http://psychcentral.com/blog/archives/2011/12/24/proven-strategies-to-thrive-despite-christmas/#commentsSat, 24 Dec 2011 12:35:45 +0000http://psychcentral.com/blog/?p=25556Theoretically, Christmas is a joyous occasion, but let’s face it — it can stress us out. Lots of presents to buy, too much food and alcohol consumed, and exercise ignored. For some it represents seeing people who have been avoided all year. Not surprisingly, calls for help to helplines and charities go through the roof during the holiday period.

This can lead to us feeling overwhelmed and unable to cope. It can prevent us from experiencing the extraordinary benefits of a holiday. We can be consumed by what isn’t rather than what is.

Imagine if it weren’t like that. Imagine if you returned to work in January full of zest and purpose. Here are a few proven, helpful strategies to do just that.

Plan ahead. There are three main aspects to consider here — your finances, your well-being, and next year.

It is so easy to spend money we don’t have during this period: presents, parties, food, etc. Credit card bills can mount up. Consider setting a total budget that you will spend for Christmas, plan how to spend it, and then record everything you spend. You may also consider non-monetary gifts such as writing notes of appreciation to family members. Or buy one great present for each person over 18 instead of a dozen so-so ones.

Well-being strategies can fall by the wayside when there are so many distractions. Plan one week ahead and work out when you plan to do some pleasant exercise (more later), activities and rest. If you don’t plan it in advance, it won’t happen.

If it is too late to make changes this year, resolve that this never has to happen again, and write down what you want to change for next year.

Your mood is largely within your control. You can improve it by a 30-minute brisk walk, at least eight uninterrupted hours of sleep, and a focus on gratitude.

If, over the holidays, you will have to spend time with someone who causes you anger or anxiety, go into the situation with realistic expectations. If you have spent a lifetime having difficulty with this person it is unlikely Christmas lunch will be different.

Avoid alcohol and controversial topics. Alcohol can inflame the situation. If you feel compelled to have a drink, set a low limit (one or two) and then switch to water or soda.

Your well-being is your first priority. If you feel your agitation rising, just walk away. Find someone else to talk to. Help in the kitchen. Play with the dog. Go out to the garden. Ride into the sunset. It’s just not worth it.